Thursday Track - ENDURANCE GROUP TRAINING SESSIONS WINTER/SPRING 2020

 
   

Adv 1 & 2

Int 1

Int 2

Int 3

Races

 

This set of Endurance Group sessions provides the Speed Endurance element within the weekly training schedule of a hypothetical athlete who is training from 4 to 6 times a week. Focus is on speed and speed endurance to improve your 5km, 10km times, XC and road performances. These sessions can be also used as a weekly "speed/quality" element in preparation for a Spring marathon.

 

19Mar

Session 9

Continuous three athlete per team 200 metre relay preceded by 6 minute Tempo run.

Clutton Cup and 6/12 Stage Women/ Men Southern Road Relay

DC Recovery

4 mins after tempo

Ditto

Ditto

Ditto

9

No. of reps

20 minutes

Ditto

Ditto

Ditto

 

We will attempt to select teams of equal speed incorporating a fast, quite fast and sort-of-fast runner in each. Do not race the first couple of reps otherwise you will die a painful death towards the end of the session. Cheering encouraged.

26 Mar Session 10 Alternating 400 metre and 800 metre reps Inter Club Race Richmond Park
?? Recovery

Approx 75 secs between reps for Advanced groups and Int 1 and Approx 90 secs between reps for Int 2 & 3.

10

No. of reps

4 x 400, 4 x800

4 x 400, 3 x 800

3 x 400, 3 x 800

3 x 400, 3 or 2 X 800

 

Pace judgement is the key to tonight’s session. Aim to run the 400s at a faster pace than the 800s. Keep in mini-groups by not rigidly adhering to recovery time.

2 APR

Session 11

4 minutes steady run followed by 300m reps with 100m walk recovery

Baker Cup

MR

Recovery

3 minutes after steady run, 100m walk between 300m reps

11

No. of reps

Advanced and Int 1 groups aim for 10 – 12 reps, Int 2 & 3 8 – 10 reps

 

Repetition of session 1 from 23 Jan. Focus on maintaining a strong steady pace through all the reps despite increasing lactic acid build up. Use walk recovery to reform mini groups.

9 APR

Session 12

Down the slippery slope: 2x800, 2x600, (2x500), 2x400, 2x200. The 500s are optional for Intermediate 2/3.

No Race

??

Recovery

2 minutes between each repetition.

12

No. of reps

10

Ditto

10/8

Ditto

 

The objective is run faster in each successive pair of repetitions compared with the previous pair, despite increasing fatigue and lactic. However, no slacking off in the 800s to save yourself for later. After each 600 walk back to 400 start during recovery

16 APR

Session 13

400 metres reps with 200 metre jog recovery.

No Race

DC

Recovery

200 jog

Ditto

Ditto

Ditto

13

No. of reps

8 – 10 reps

Ditto

6 – 8 reps

Ditto

  Make sure the jog is not too fast but avoid walking. Run the repetitions in groups, taking it in turn to lead out the first 200. Aim for the same 400 repetition time regardless of 200mts split time. Surrey League runners may run 6 – 8 repetitions.
23 APR Session 14

Pyramid Session: 400, 600, 800, (1000), 800, 600, 400.

London Marathon Greenwich Park

??

Recovery

75, 90, 120, 150, 120, 90

Ditto

75, 90, 120, 120, 90, 75

Ditto

14

No. of Reps  

Ditto

 

Ditto

 

Note that Int 2 & 3 may omit the 1000 rep. After 600 (and 1000) reps jog across grass during recovery so that all reps commence at 400 metres start. Speed Endurance session.